Vegan foods high in Riboflavin (B2)

Riboflavin in food exists in bound and free forms. Your small intestine absorbs the free form readily, but extracting it from bound molecules, especially in plants, takes work your digestive system may not complete. The ranking below shows total riboflavin content, which can overstate what your body actually takes in.

Animal products and fortified cereals concentrate riboflavin. If you rely on whole grains and legumes as your main sources, check whether they are fortified. Whole versions of these foods typically contain less absorbable riboflavin than refined and enriched varieties.

Plant sources of riboflavin include fortified cereals, almonds, mushrooms, and green leafy vegetables. Vegetarian diets can meet the Daily Value through dairy and eggs; vegan diets depend heavily on fortified foods and mushrooms, which contain moderate amounts. Absorption from plant sources remains lower than from animal products.

FDA daily value: 1.3 mg

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Showing 5151–5200 of 6,138 foods

#	Food	Category	Per 100 g	% DV	Source
5151	Apples, raw, red delicious, with skin (Includes foods for USDA's Food Distribution Program)	Fruits and Fruit Juices	0.03 mg	2%	USDA_SR
5152	Kiwifruit, green, raw	Fruits and Fruit Juices	0.03 mg	2%	USDA_SR
5153	Restaurant, Latino, black bean soup	Restaurant Foods	0.03 mg	2%	USDA_SR
5154	Orange Pineapple Juice Blend	Fruits and Fruit Juices	0.03 mg	2%	USDA_SR
5155	Apple, Granny Smith, raw, with skin	Fruits and fruit juices	0.03 mg	2%	CNF
5156	Apple, Red Delicious, raw, with skin	Fruits and fruit juices	0.03 mg	2%	CNF
5157	Orange pineapple juice	Fruits and fruit juices	0.03 mg	2%	CNF
5158	Soup, black bean, ready-to-serve	Soups, Sauces and Gravies	0.03 mg	2%	CNF
5159	Cattail, narrow leaf shoots, native	Vegetables and Vegetable Products	0.03 mg	2%	CNF
5160	Soup, pea, low sodium, water added	Soups, Sauces and Gravies	0.03 mg	2%	CNF
5161	Salad dressing, ranch dressing, fat free	Fats and Oils	0.03 mg	2%	CNF
5162	Cabbage, napa, cooked	Vegetables and Vegetable Products	0.03 mg	2%	CNF
5163	Cucumber, peeled, raw	Vegetables and Vegetable Products	0.03 mg	2%	CNF
5164	Grains, rice, brown, long-grain, cooked	Cereals, Grains and Pasta	0.03 mg	2%	CNF
5165	Sweets, marmalade, orange	Sweets	0.03 mg	2%	CNF
5166	Strudel, apple	Baked Products	0.03 mg	2%	CNF
5167	Drink, lemonade flavour, powder	Beverages	0.03 mg	2%	CNF
5168	Alcohol, beer, regular, (5% alcohol by volume)	Beverages	0.03 mg	2%	CNF
5169	Potato, flesh, cooked in skin, microwaved	Vegetables and Vegetable Products	0.03 mg	2%	CNF
5170	Lettuce, iceberg	Vegetables and Vegetable Products	0.03 mg	2%	CNF
5171	Pepper, sweet, yellow, raw	Vegetables and Vegetable Products	0.03 mg	2%	CNF
5172	Taro, raw	Vegetables and Vegetable Products	0.03 mg	2%	CNF
5173	Squash, summer, scallop, boiled, drained	Vegetables and Vegetable Products	0.03 mg	2%	CNF
5174	Squash, summer, crookneck, boiled, drained	Vegetables and Vegetable Products	0.03 mg	2%	CNF
5175	Potato, whole, frozen, boiled, drained	Vegetables and Vegetable Products	0.03 mg	2%	CNF
5176	Potato, hashed brown, frozen, with butter sauce, unprepared	Vegetables and Vegetable Products	0.03 mg	2%	CNF
5177	Onion, frozen, chopped, boiled, drained	Vegetables and Vegetable Products	0.03 mg	2%	CNF
5178	Pineapple, canned, extra heavy syrup pack, solids and liquid	Fruits and fruit juices	0.03 mg	2%	CNF
5179	Pineapple, canned heavy syrup pack, solids and liquid	Fruits and fruit juices	0.03 mg	2%	CNF
5180	Pineapple, canned, light syrup pack, solids and liquid	Fruits and fruit juices	0.03 mg	2%	CNF
5181	Peach, canned halves or slices, light syrup pack, solids and liquid	Fruits and fruit juices	0.03 mg	2%	CNF
5182	Kiwi fruit, raw	Fruits and fruit juices	0.03 mg	2%	CNF
5183	Cereal, hot, oats, instant: raisins and spice, prepared, Quaker	Breakfast cereals	0.03 mg	2%	CNF
5184	Cereal, hot, oats, instant: regular, prepared	Breakfast cereals	0.03 mg	2%	CNF
5185	Soup, pea, green, canned, condensed, water added	Soups, Sauces and Gravies	0.03 mg	2%	CNF
5186	Cherries, sweet, canned, juice pack, solids and liquids	Fruits and Fruit Juices	0.02 mg	2%	USDA_SR
5187	Apricots, canned, water pack, without skin, solids and liquids	Fruits and Fruit Juices	0.02 mg	2%	USDA_SR
5188	Horseradish, prepared	Spices and Herbs	0.02 mg	2%	USDA_SR
5189	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt	Breakfast Cereals	0.02 mg	2%	USDA_SR
5190	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt	Breakfast Cereals	0.02 mg	2%	USDA_SR
5191	Beverages, WENDY'S, tea, ready-to-drink, unsweetened	Beverages	0.02 mg	2%	USDA_SR
5192	Squash, summer, zucchini, includes skin, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.02 mg	2%	USDA_SR
5193	Peas, green, canned, regular pack, solids and liquids	Vegetables and Vegetable Products	0.02 mg	2%	USDA_SR
5194	Onions, frozen, whole, unprepared	Vegetables and Vegetable Products	0.02 mg	2%	USDA_SR
5195	Puddings, lemon, dry mix, regular, with added oil, potassium, sodium	Sweets	0.02 mg	2%	USDA_SR
5196	Waterchestnuts, chinese, canned, solids and liquids	Vegetables and Vegetable Products	0.02 mg	2%	USDA_SR
5197	Loquats, raw	Fruits and Fruit Juices	0.02 mg	2%	USDA_SR
5198	Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.02 mg	2%	USDA_SR
5199	Peaches, canned, heavy syrup pack, solids and liquids	Fruits and Fruit Juices	0.02 mg	2%	USDA_SR
5200	Puddings, lemon, dry mix, regular	Sweets	0.02 mg	2%	USDA_SR

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Vegan foods high in Riboflavin (B2)

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